MP DAY 2

Glute Bridge March

https://www.youtube.com/watch?v=7EVaWr99dxU
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST N/A
CORE 1

Bird dog

https://www.youtube.com/watch?v=NB_V3ro6QbQ&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=11
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST 30s
CORE 2

1-ARM HALF KNEELING CABLE PULL-DOWN

https://www.youtube.com/watch?v=aOECHWtoZ6Q
SET 4
REPS 12/12
WEIGHT 28kg +
TEMPO
REST 30s
DAY 2 A1

SHOULDER PRESS 2-ARM / DB

https://www.youtube.com/watch?v=Lr_dpiy87c8
SET 4
REPS 12
WEIGHT 10kg
TEMPO
REST 60s
DAY 2 A2

REVERSE FLY CABLE 2-ARM

https://www.youtube.com/watch?v=1QiQJWo4oEw
SET 4
REPS 12
WEIGHT 6kg +
TEMPO
REST 30s
DAY 2 B1

CHEST FLY CABLE 2-ARM

https://www.youtube.com/watch?v=HzCNVhjbl8o
SET 4
REPS 12
WEIGHT 9kg+
TEMPO
REST 30s
DAY 2 B2

BICEPS CURL / SUPIN TO PRON / STANDING DB

https://www.youtube.com/watch?v=ZXbOOIOPOi8
SET 4
REPS 15
WEIGHT 8kg
TEMPO
REST 30s
DAY 2 C1

SHOULDER LATERAL RAISE 2-ARM

https://www.youtube.com/watch?v=HZZrCarpj1A
SET 4
REPS 15
WEIGHT 5kg
TEMPO
REST 60s
DAY 2 C2